CrossFit Surmount – CrossFit

Gymnastics

4 SETS OF

2 beat swing

2 kip swing

1 bar MU

2 beat swing

Metcon (Time)

4RFT

25 wall balls 30/20

3 minute recovery row/bike/ski

Metcon (Time)

4RFT

25 wall balls 30/20

3 minute recovery row/bike/ski

Accessory Work

4 rounds

40 sec ON /20 sec OFF

GHD back ext hold with plate

Handstand hold (stomach against the wall)

GHD sit up hold